Hearty Doesn`t Have To Mean Heavy

December 3, 1987|By Barbara Gibbons Write to Barbara Gibbons at United Features Syndicate, 200 Park Ave., New York, N.Y. 10017.

Did the end of daylight saving time mean the beginning of winter gaining time?

Here`s news: Hale, hot and hearty foods don`t have to be heavy and calorie-rich. If you dread the coming of colder weather, we`ve got some special calorie-coping strategies for you.

Better breakfasts -- Hot cereal is the ideal tummy warmer, and it`s no more fattening than cold cereal. One cup of oatmeal and a half-cup of hot skim milk add up to only 175 calories. What`s more, oatmeal is high in soluble fiber. A sprinkle of raisins and cinnamon adds flavor appeal, natural sweetness and fruit fiber.

Luscious hot lunches -- Meal-sized soups can be the cold-weather substitute for the meal-sized salads slimmers enjoy in the summertime. Quick, crunchy soups can be made by heating tomato juice or fat-skimmed chicken broth with fresh or frozen vegetables and diced cooked lean meat, poultry or seafood.

Other hot-lunch ideas:

--Grilled cheese sandwiches made with low-fat cheese and whole-grain bread.

--Mini-pizzas made in the toaster oven with whole-grain English muffins and part-skim mozzarella cheese.

Dinner-time delights -- The big salads and simple broiled fish or chicken that satisfied in warm weather will need to be replaced with hearty main courses that seem more substantial, even though the calorie counts are similar. Because you may be eating smaller salads and fewer raw vegetables, you should make a special effort to create hot and hearty casseroles and other combination dishes that include a greater proportion of cooked vegetables to meat. Pasta, potatoes, rice and grains are filling without being fattening, if they`re combined with lean meat and vegetables rather than buttery toppings.